1️⃣ Drink Water Properly – Stay Hydrated

• Your joints contain lubricating synovial fluid, which is primarily water.
• Dehydration = Dry, stiff joints = More pain.

✅ Do this:

• Drink 1 warm glass of water (250-300ml) after waking up.
• Drink 100-150ml of water every hour throughout the day.
• Avoid sugary drinks and carbonated beverages.

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2️⃣ Gentle Joint Exercises Every Morning – 10 Minutes

• Joints tend to feel stiff in the morning, so warming them up helps improve mobility and stimulate synovial fluid production.

✅ Do this:

• Rotate wrists, ankles, shoulders, and knees.
• Stretch arms and legs gently.
• Walk in place for 5 minutes.

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3️⃣ Eat Foods Rich in Collagen & Omega-3

• Collagen keeps cartilage strong and flexible.
• Omega-3 naturally reduces joint inflammation.

✅ Do this:

• Eat salmon, mackerel, eggs, soybeans, chia seeds.
• Include bone broth in your diet or take a collagen supplement if needed.

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4️⃣ Avoid Sitting for Too Long

• Prolonged sitting reduces blood circulation, delaying joint lubrication and leading to stiffness and pain.

✅ Do this:

• Stand up and move every 30-45 minutes – rotate your joints for 1-2 minutes.
• Take short walks during breaks to keep your joints active.

👉 Make these small changes daily and keep your joints strong for years to come! 💙💪